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Concrete Body Crossfit

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Archive: Jul 2019

7-20

5 Sets:
30 sec Weighted Wallsit
paired with
5 Box Jumps

5 Sets:
50m Waiter Walk
15 Wallballs

Bodyrows to failure

7-19-2019

AMRAP 9:00 each

1. 10 Tire Flips
50m Bear Crawl

2. 400m Run then AMRAP Pull Ups

3. 4 Rounds:
25 KB Swings
25 Sit Ups

7-18-2019

Barbell Reverse Lunge 5×6 each
paired with
Toes to Bar 5×10

Bear Complex

7-16-2019

Olympic Lifting

7-15-2019

Bent Over Barbell Row 5×10
paired with
Ball Slams 5×10

2-4-6-8-10-12-10-8-6-4-2 reps of:
Push Ups
Goblet Squats
Sit Ups

7-13-2019

“Power 50”
50 Reps total of each exercise
Bench Press
Squat
Deadlift
Weight on the bar is your bodyweight.

7-12-2019

For Fun:
120 Kettlebell Swings
100 Bodyrows
80 Wallballs
60 Box Jumps
40 Lunge Walk steps each
20 Calorie Bike

7-11-19

Deadlift 5×5 unbroken
paired with
Push Ups 5×20

Team Row

7-9-2019

Olympic Lifting Practice

7-8-2019

Thrusters 5×5
with
Pull Ups 5×10
with
Ab Wheelies 5×10

Death by Burpees
then
400m Run